Baby Step #2: Sayonara Sugar & Farewell (Bad) Fats

Okay brothers and sisters. It's time for Step 2!

IF you're following the game plan so far, the GMOs should be gone (or almost gone) from your kitchen. I'm super proud of you! Hopefully, you've noticed more energy and maybe some change on the scale? If not, don't worry. It will come!

This week we'll remove the refined sugars and fats.

I used to love cream and sugar in my java. My husband pointed out to me exactly how many extra calories that was. Now, I use stevia because it's a natural alternative sweetener. I have learned to enjoy it but it isn't for everyone.

If you reach for a bag of sweetener, remember to read the label and avoid maltodextrin!! Some good natural sweeteners include honey, agave, and maple syrup.

As for baking, there are options. If you bake with yeast, you'll need a form of real sugar to feed the yeast. Honey, maple syrup, and agave are all good options. If you're craving quick breads or cookies or any other batter-based baked good, then check out fruit purées like pumpkin, banana, or unsweetened applesauce. Some mashed fruits and veggies can also be used to replace fats, too.

Clean and lean usually, though not always, go together. Good fats are good for you! Fat helps to regulate hormones and lubricate joints. This becomes more important as we age. When eating super lean, adding a little extra virgin olive oil to chicken and rice (and some spices) can help to make it more exciting! You can learn more about the benefits of fats here.

Shortening is not advised. There are some non-hydrogenated versions but they can be pricey. My favorite fats include extra virgin olive oil and coconut oil. If you've never tried coconut oil, rest assured it has very little taste to speak of so your dishes won't taste or smell like the tropics. Coconut oil can handle a little bit higher heat than olive oil.

Avocado is a good replacement for butter and cheese. Next time you're jonesing for cheese on your taco, try a dollop of mashed avocado! I've seen, but haven't yet tried, brownies with avocado in place of the butter that's usually called for.

Any questions? Let me know in the comments. Stay tuned for Step 3 and don’t worry about counting calories yet. That's coming.

Baby Steps to a healthier you (Step 1)

I was going to make this series about losing weight but when I showed my husband, he said that my idea could be used by everyone. So it is my hope that these posts will help you to be a healthier version of you. I will be sprinkling in weight loss notes here and there for those of you on a weight loss journey. This is how I lost over 100 pounds.

Step 1: NO more frankenfoods!!

I'm a firm believer that genetically modified organisms (GMOs) are bad for you. They are hard for the body to digest. This includes soy and corn in it's many forms (high fructose corn syrup, cornstarch, and maltodextrin, to name a few). If you're vegan or vegetarian and soy is a big source of your protein then try, as your budget allows, to stick to organic or Non-GMO Verified. Corn is out. If a cow with four stomachs can't digest it then I have no business even trying!!

You can learn more about the Non-GMO Project and check on foods here: http://www.nongmoproject.org They have a lot of helpful information about GMOs. I have them bookmarked in my browser.

When you eliminate corn, you eliminate a lot of junk food from your diet. If you have it in your cupboards, eat it up or give it away. I would never advocate tossing food in the trash. When it's gone, however, it should stay gone. Find another alternative or go without.

Always read the label! Fat free items tend to make use of cornstarch as a binder. Make room for a little extra fat. Your body needs good fats for health.

Do this until it becomes a habit. This may take two to four weeks. It may take longer but it is so very important for your health. It is the hardest step of all.

Stay tuned for the next step!